Wednesday November 15, 2023

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. rotation pull aparts

10 banded OH press

10 banded good mornings

10 banded pull downs

10 banded tricep pull downs

10 banded hollow body pull downs

10 kip swings

10 squat jumps

20 line hops

10 dead bugs w/ wallball

Mobility

Child’s pose 1:00

Pigeon pose :30/side

Skill/Strength

Toes to Bar

10-1

The goal is to do each set unbroken.  Rest about 1 minute between sets. 

F:  medball v-ups

P1:  as written

P2:  hanging knee raises

C:  55 toes to bar in as few sets as possible

WOD Primer

2 rounds:

5 cals

5 wallballs

5 situps

10 single or double unders

WOD

AMRAP 8:

20/16 cal row or bike

30 wallballs

50 situps

100 double unders

AMRAP cals in remaining time

2 rounds.  Rest 4 minutes between rounds.  Your score is the total AMRAP reps accomplished.

If you bike in round 1, row in round 2.  If you row in round 1, bike in round 2.

F:  reduce reps; air squats instead of wallballs; single unders

P1:  as written

P2:  50 double unders

C:  DB thrusters instead of wallballs; 30 GHD situps; 125 double unders; add 2 rope climbs after the double unders